Wooden clubs are one of the most basic and ancient fitness tools still in use today. Originally developed by Persian Pehlwani wrestlers, the wooden club swinging methodology spread throughout the Middle East and was eventually adopted by British soldiers in the 19th century. Wooden clubs are an excellent tool for maintaining upper-body joint integrity. The fluid motions created by using wooden clubs can increase mobility in the upper back, shoulders, elbows, and wrists. Here are my 10 favorite wooden club exercises.
Wooden Club Exercise #1: 1-Hand Internal Rotation
Wooden Club Exercise #2: 1-Hand External Rotation
Wooden Club Exercise #3: 2-Hand Overhead Swing
Wooden Club Exercise #4: 2-Hand External/Internal Side Rotation
Wooden Club Exercise #5: 2-Hand External/Internal Front Rotation
Wooden Club Exercise #6: 2-Hand Thai Up Elbow
Wooden Club Exercise #7: 2-Hand Thai Down Elbow
Wooden Club Exercise #8: 2-Hand Overhead Circle
Wooden Club Exercise #9: 2-Hand Alternating Backstroke
Wooden Club Exercise #10: 2-Hand Front Outward Circle
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Mark Smith is the owner of Asylum Fitness in beautiful Wilmington, North Carolina. He is a Movement and Strength Coach that uses unconventional tools and methods to make his students a little better with each practice. His main focus is movement, he believes, “We were born to move. Reclaim your birthright.” He encourages his students and all those he meets to just play, similarly to when you were a kid, believing that play is the foundation of movement and movement is life. “By learning to move better and improving our mobility, everything falls into place.” he says. Mark is an Outdoor Fitness Enthusiast, is well versed in corrective exercises, and currently holds a level 1 FMS (Functional Movement Screen), and is a MovNat level 2 certified trainer and is always seeking to learn from the best. He also has a background in track and field, martial arts, ballroom dance, and currently is practicing parkour.
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